The Ultimate Guide to Choosing the Healthiest Milk for Your Coffee: A Nutritionist's Real Talk
- stephley0995
- 1 day ago
- 22 min read
Why I never choose a skinny latte & why I pay more for Guernsey milk
Working as a corporate nutritionist, I'm all about optimising our daily habits for better energy, focus and helping us feel more alive! For many of us (myself included), coffee isn't just a drink; it's a ritual, and often, the kickstart to tackle the day.
For lots of us in the UK, that daily coffee comes with a dash of something creamy. But is adding milk to my coffee healthy? And if so, which milk is healthiest?
As a fully qualified nutritionist, coffee lover and research geek, I'm here to give you the straight facts about milk and coffee -- without the wellness industry BS or fear-mongering that's everywhere online.
Contents:
The 8 most asked health questions about taking milk in coffee
1. Is Dairy Milk Really That Bad to Have in Your Coffee?
Short answer: Probably not.
Let me bust some myths that have somehow convinced half the population that cow's milk should be avoided at all costs:
The Saturated Fat Fear is Outdated
Remember when we were all terrified of saturated fat? Yeah, that science has been largely debunked.
Recent research shows that the studies linking saturated fat to heart disease were flawed and often didn't account for the other ingredients in foods containing saturated fat nor the replacement foods it was being compared to.
The good news: your morning splash of whole milk isn't going to clog your arteries.
Lactose Intolerance Affects Fewer People Than You Think
True lactose intolerance only affects about 8% of UK adults. Many people who think they're lactose intolerant are actually just experiencing temporary digestive issues from other sources (hello, stress and processed foods).
Indeed, when someone's gut is inflamed or they're experiencing increased intestinal permeability, milk may exacerbate the digestive discomfort but it may not be the milk per se that's at the root of these issues.
The Plant-Based Marketing Machine
Here's what the oat milk companies don't want you to know: most commercial plant-based milks are ultra-processed foods. We're talking 95% water mixed with vegetable oils, emulsifiers, gum, flavour enhancers and stabilisers. Compare that to dairy milk, which is literally just... milk.
Why Dairy Milk May Actually Be Making Your Coffee Better (Scientifically Speaking)
This is where it gets interesting. Adding dairy milk to your coffee isn't just about taste -- it could actually be doing some pretty helpful things for your body:
Blood Sugar Stability is Everything
The natural fat and protein in dairy milk helps slow down caffeine absorption, which means:
Slower release of adrenaline
More gradual glucose release into your bloodstream
Less likely to crash 1-2 hours later
Sustained energy instead of that unwanted afternoon slump
I see this with my corporate clients all the time. The ones drinking black coffee or using low-fat plant milks are the ones coming to me at 3 PM asking why they feel like crap!
Looking for tips on how to achieve steady energy throughout your work day?
Check out our Energy Boosting Corporate Nutrition Workshop
The Polyphenol Plot Twist
As an on-off coffee addict, I like to reassure myself by focusing on the studies that support the health promoting properties of the >100 polyphenols found in coffee! Such as chlorogenic acids - think antioxidant, anti-inflammatory, anti-cancer, anti-diabetes, and antihypertensive power.
So, here's something that further bolstered my milky coffee passion: adding cow's milk to coffee could actually increase the bioavailability of coffee's beneficial polyphenols by up to 64%.
Another study published in Food Chemistry in May 2022 showed that compared to soy protein, cow's milk significantly enhanced how well your body could access coffee's antioxidants.
This is however a slightly controversial area as there are select studies which show that the addition of milk can potentially decrease the antioxidant capacities of coffee, with skimmed milk proving worse than whole milk.
But Is TOO MUCH Dairy Milk in My Coffee Bad for My Health?
Like anything, it's all about balance & individual body responses. In my opinion, a lot of people may not want to overdo it on dairy. Let's face it, there may be some reasons no other species drink milk from another animal!
For me personally, I do enjoy the white stuff but if I've had a particularly milky coffee, I'll be conscious not to have too much dairy for the rest of my day e.g. not a whole load in my porridge, especially if I'm feeling a bit congested or inflamed.
Why You Might Want to Go Easy on Dairy
While I believe quality dairy can be part of a healthy diet for some people, there are some compelling reasons to consider moderating your intake rather than going overboard:
May inhibit magnesium absorption - The calcium in dairy products can interfere with your body's ability to absorb magnesium, an essential mineral that supports muscle function, bone health, and hundreds of enzymatic processes.
Linked to growth factors that may promote cancer - Dairy contains insulin-like growth factor-1 (IGF-1), which some research suggests could stimulate cell growth in ways that might increase cancer risk, particularly prostate, though more research is needed to establish definitive links.
Can be pro-inflammatory for some people - Some individuals experience increased inflammation when consuming dairy, which may contribute to acne, joint pain, digestive issues, and other inflammatory conditions, particularly in those with sensitivities.
May increase mucus production - Dairy consumption can trigger excess mucus production in some people, potentially worsening respiratory symptoms or contributing to congestion, especially during illness or for those with allergies.
There are specific situations where I recommend my clients temporarily avoid or reduce dairy such as those suffering from certain skin conditions (e.g. acne, eczema), respiratory issues, certain cancers or autoimmune conditions.
Important note: Most of the above responses are based on milk bought at your local supermarket. As you'll see later in this guide, the processing of milk found on our supermarket shelves is significantly different from milk sold direct from farms, which isn't always pasteurised at such high temperatures, standardised to a specific fat content or homogenised. This results in a nutritionally different food product which your body is likely to react to differently compared to the supermarket's processed milk.
Did you know? Up to 20% of the milk you buy from a supermarket is from cows who have spent their whole lives indoors. :-(
2. Whole Milk vs. Skimmed Milk: Which is Healthiest in Your Coffee?
Is opting for a 'skinny' version of your favourite coffee really healthier?
If you're reaching for that skinny latte thinking you're doing yourself a favour, you might want to think again as you may actually be doing yourself a disservice. I choose whole milk every single time, and here's why you should too.
The truth is, the low-fat craze has led many of us to believe that removing fat from our foods automatically makes them healthier. But when it comes to milk in your morning coffee, this couldn't be further from the truth.
Whole milk isn't just about taste -- it's about giving your body what it actually needs to function optimally.
Fat is Your Friend
The fat-phobic messaging of the 80s and 90s did us dirty. Fat is essential for:
Brain function (your brain is 60% fat!)
Hormone production
Absorption of fat-soluble vitamins (A, D, E, K) -- all of which are found in milk
Skin health and cellular repair
The Gastric Emptying Game-Changer
Those fat globules in whole milk slow gastric emptying, which means an even gentler caffeine release. It's like having a built-in time-release mechanism for your morning stimulant.
Fortification Factor
Due to the lack of natural fat-soluble vitamins once you remove the fat from skimmed milk, manufacturers often add back vitamins A and D to compensate for this loss. However, like most artificially added vitamins, they tend to be less bioaccessible compared to those naturally found in whole milk.
You're Paying the Same for Water
Skimmed milk is 91% water. You're literally paying the same price for watered-down milk. Plus, fat is a flavour carrier -- whole milk simply tastes better!
The Sugar Surprise -Does Skimmed Milk Contain Less Sugar Than Whole Milk?
Plot twist: skimmed milk actually contains slightly higher levels of lactose (milk sugar) than whole milk. So if you're worried about sugar, skimmed milk isn't actually doing you any favours.
But Won't Switching to Whole Milk in My Coffee Make Me Fat?
This is probably the question I get asked most often when I suggest this switch, and I completely understand the concern. We've been conditioned to believe that fat equals weight gain, but the science tells a very different story.
In fact, choosing whole milk over its skimmed counterpart might actually support your weight loss goals.
Studies have been consistent in finding that whole-milk dairy foods were not associated with increased measures of weight gain or adiposity, challenging the long-held belief that full-fat dairy leads to weight gain.
Even more interesting, research on early childhood nutrition found that BMI was actually inversely associated with the fat content of milk consumed -- meaning children who drank higher-fat milk had lower BMI scores.
5 Reasons Why Switching to Whole Milk in Coffee May Actually Aid Weight Loss
Say goodbye to the pastry temptation - The fat content in whole milk triggers satiety hormones like GLP-1 that help you feel genuinely satisfied. This means you may be less likely to grab that biscuit or croissant after your coffee.
No more mid-morning sugar crashes - Whole milk's fat content helps slow the release of caffeine, meaning glucose is released from your liver in response to this, a little slower. This helps prevent such rapid blood glucose spikes and crashes that leave you reaching for more caffeine or sugary snacks 1-2 hours later.
Keep your fat storage hormone in check - Unlike skimmed milk, which can cause a more pronounced insulin response, whole milk's fat content helps moderate insulin release. Since insulin is our body's primary fat storage hormone, keeping levels stable is crucial for weight management.
Fire up your metabolism naturally - Whole milk contains more conjugated linoleic acid (CLA), a naturally occurring fatty acid that has been shown to support metabolic function and may help reduce body fat accumulation, especially abdominal fat.
Feed your gut the good stuff - Studies have shown that skimmed milk usually contains fewer beneficial bacteria than whole milk. One of these strains, found in high amounts in whole milk is Streptococcus thermophilus. This beneficial bacteria can help regulate bowel movements, and may even aid in weight management.
3. Organic vs. Conventional Milk: Which is Healthier & Is It Worth the Extra Cost?
In my professional opinion: yes, when possible.
In the UK, at least 60% of an organic cow's diet must come from pasture and forage, meaning they generally spend a lot more time grazing outside vs conventional dairy cows.
This means the nutritional value of their milk is generally higher in terms of Omega-3 fats, vitamins A and E, as well as minerals like calcium, magnesium, and potassium.
Organic milk typically contains:
Fewer synthetic hormones
Fewer antibiotics
Higher levels of omega-3 fatty acids (up to 50% more!)
More antioxidants like vitamin E
Typically comes from cows with better living conditions (and happier cows make more nutritious milk -- I'm not being woo-woo here, stress hormones affect milk quality)
Organic milk is therefore more likely to provide you with higher levels of beneficial nutrients and fewer unhelpful toxins.
So, although you're paying around 35% more for organic milk, you're actually getting more bang for your buck!
If budget is tight, prioritise organic for products you consume most frequently that are high in fat (where most toxins are stored). For many people, that's their daily coffee milk.
4. Is Guernsey & Jersey Milk Healthier Than Normal Milk?
In supermarkets, you may have noticed that a lot of the 'premium' milks are from Guernsey or Jersey cows - unlike the standard supermarket milk which is predominately from Holstein varieties (the black and white ones!).
Whilst these 'premium' breeds tend to offer a richer, creamier taste, do they also offer superior nutritional benefits?
Both Guernsey and Jersey cattle are one of the OG dairy cow breeds in the UK.
These smaller, hardier cows were originally developed on the Channel Islands, where they adapted to thrive on natural pastures. Unlike modern commercial dairy operations, these traditional breeds were selected for milk quality rather than just quantity.
Grass-Fed Benefits
The key to both breeds' nutritional superiority lies in their grass-based diet. Guernsey and Jersey cows typically spend their days grazing on green grass outside, producing milk with significantly higher levels of omega-3 fatty acids, as well as conjugated linoleic acid (CLA), and beta-carotene (pro-Vitamin A).
This grass-fed advantage translates to milk with a richer golden color and enhanced nutritional profile compared to grain-fed conventional dairy.
The A2 Protein Factor -Is A2 Healthier Than A1 Milk?
Both Guernsey & Jersey cows have a higher likelihood of producing A2 milk, containing A2 beta-casein proteins rather than the A1 proteins found in most commercial milk.
While most mammals naturally produce milk with the A2 protein, including goats, sheep, and even humans, a mutation in cows led to the emergence of the A1 protein. The emergence of A1 protein is a relatively recent development in cows, thus being a relatively new introduction to our diets. These A1 producing cows, largely Holsteins, have now become the main producers of milk due to their higher yields.
However, for some people who react badly to milk, they find it is not actually the lactose in the milk but the type of protein. Some people find that when they switch to milk containing predominately A2 proteins a lot of their symptoms disappear and they can tolerate milk a lot better.
A2 milk from more traditional breeds such as Jersey and Guernsey cows is thought to be easier to digest, and less likely to create an inflammatory response.
It must be noted that both breeds can produce either A1 or A2 milk depending on their specific genetics.
Nutritional Comparison
Guernsey milk typically contains higher levels of beta-carotene, giving it a distinctly golden hue, while Jersey milk boasts higher butterfat, up to 20% more calcium and up to 18% more protein content overall.
Both offer superior nutrition to conventional milk, but Jersey edges ahead in terms of concentrated nutrients per serving.
5. Does Frothing Milk Destroy the Nutrients?
So we've talked a lot about some of the potential health benefits of milk with your coffee but are we just nuking all these when we opt for a nice warm frothy top?
When you froth milk using a steam wand, you're usually heating the milk to around 60-70°C which is the same, if not less, than the temperatures used in the pasteurisation process.
The short steaming process therefore doesn't significantly impact the nutritional value of milk (any less than what occurred during pasteurisation). The heat exposure is brief and not extreme enough to denature proteins or destroy fat-soluble vitamins substantially.
However, if you leave the milk under the wand for too long and the milk exceeds 70°C then you may find that the proteins can denature and coagulate and the vitamins will start to be destroyed.
If you're using raw milk, or milk that has been gently pasteurised at a lower temperature (around 63°C), you may want to avoid heating the milk before you add it to your coffee so as to retain the full complex of fatty acids, vitamins, enzymes and amino acids.
6. Black Coffee vs. Cappuccino: Which is Healthier?
Short answer: Contrary to popular belief, for some of us, a cappuccino with quality whole milk may actually be healthier than black coffee.
Long answer: The answer isn't quite as straightforward as the wellness influencers would have you believe. It depends entirely on 2 key factors:
1. Your Individual Dairy Tolerance
Listen to your body -it's smarter than any blog post.
Are you getting bloating, stomach cramps, or diarrhoea after drinking milk-based coffees? This could indicate lactose intolerance or dairy sensitivity. Here's what I tell my clients:
Keep a food symptom diary: do digestive symptoms become apparent a short while after drinking milk?
Start with smaller amounts: Try a cortado instead of a large latte
Try an elimination diet: If you suspect some symptoms are related to dairy (e.g acne, psoriasis, gut problems), try taking dairy out of your diet for a month to see if it makes a difference. If it does, it may mean for you, having black coffee is preferable to a milky cappuccino.
Pay attention to timing: Some people tolerate dairy better at certain times of day
There are also some other specific situations where I recommend my clients temporarily avoid or reduce dairy in their coffee such as those experiencing inflammatory conditions, excess mucus or cancer but this is very much personal to each individual.
2. What Type of Milk You're Actually Using
This is where most people go wrong.
Consider the source: Sometimes it's not the dairy itself but the quality -- cheaper supermarket milk often comes from stressed cows pumped with hormones & antibiotics -- teamed with a stressed human pumped with hormones -- the outcome is unlikely to be good!
This milk is also generally a LOT more processed than that you buy direct from a farm and often from selectively-bred higher yielding breeds of cows, who may have spent the majority of their life indoors.
Many people who think they're dairy intolerant are actually reacting to the processing methods of mass produced milk. I've had clients who couldn't tolerate regular milk but thrived on organic, grass-fed varieties or A2 milk from certain breed of cows.
Similarly, if you're adding ultra-processed plant milk to your coffee, you may indeed be better off health-wise sticking to black coffee so as to swerve the unnecessary emulsifiers, vegetable oils and flavourings etc which are going to do your microbiome and wider health no favours.
The Verdict for Most People
For the majority of my clients - healthy adults including those looking to lose weight - a cappuccino made with quality whole milk is actually more beneficial than black coffee.
Here's why:
Metabolic Benefits of Quality Whole Milk in Coffee (thanks to the fat & protein):
Better blood sugar stability (no mid-morning crash) -vital for weight management
Sustained energy release
Reduced cortisol spike from caffeine
Nutritional Advantages:
Enhanced polyphenol absorption from the coffee (up to 64% increase)
Added protein and healthy fats (milk from grass-fed cows give you a nice dose of anti-inflammatory omega-3 fats)
Fat-soluble vitamin delivery -- more vit A, D, K
More beneficial gut bacteria from milk
Practical Reality:
Taste is more satisfying --in my personal opinion! (I'm less likely to reach for a sugary snack later if I have some nice creamy milk in my coffee)
Better sleep quality (stable blood sugar throughout the day affects nighttime rest)
Improved mood stability (fewer caffeine-induced anxiety spikes)
My go-to order in a coffee shop is a 1 shot cappuccino with whole milk. Though if I don't think they'll mind me being particularly awkward, I ask for half and half - one shot decaf, one shot caf - so I still get a good coffee flavour hit!
Ultimately, it comes down to listening to your body. Do you feel better, more energised, and without digestive upset when you have black coffee or coffee with milk? Experiment and find what works for you.
7. Is Plant Milk Healthier Than Dairy in Coffee?
In the last decade, there has been a real surge in sales of dairy-free milks or m*lks. There are plenty of supposedly good reasons to opt for these (e.g animal welfare, sustainability etc) but in my opinion, health isn't actually one of them.
Most commercial plant-based milks contain a surprisingly low level of the featured 'plant'.
Most are 95% water combined with added vegetable oils, sugars, and emulsifiers, plus minimal amounts of the featured ingredient.
Take Rude Health's Almond Dairy-Free drink for example, which contains just 1% almonds---hardly enough to justify the name!
The manufacturing process of most plant milks typically involves two key additions: vegetable oils (to create a creamy, milk-like texture) and emulsifiers (to prevent these oils from separating out).
The Health Concerns of Plant-based Milk
Why should I be concerned about these 2 ingredients in plant-based milk?
Vegetable Oils: Highly Processed Ingredients
Vegetable oils rank among the most processed (and cheapest) ingredients manufacturers can use. The production process is intensive: seeds undergo extreme mechanical pressure and high temperatures, followed by washing with what is essentially petrochemicals, then bleaching and deodorising to create a product that could pass as something someone is happy to ingest.
Research has linked vegetable oil consumption to increased pro-inflammatory cytokines (considered a root cause of many modern diseases), disrupted gut microbiome, and oxidative stress that damages cells.
Emulsifiers: Gut Health Disruptors
In terms of the emulsifiers used in many plant milks, their job is to counteract the natural tendency for fats and water to separate. They have been shown to impact the density and composition of the gut microbiome, which we all now know is a key factor at play in nearly every aspect of health.
The Dairy Comparison
When comparing mass-produced plant milks to minimally processed, organic, grass-fed dairy, the health advantage often tips toward dairy for most people.
Quality dairy milk offers several unique nutritional advantages over its plant-based counterparts. Grass-fed dairy contains beneficial omega-3 fatty acids, particularly when cattle graze on fresh pasture. Raw or minimally pasteurised dairy also provides naturally occurring probiotics and digestive enzymes like lactase, which can aid digestion and support gut health.
Additionally, dairy milk delivers complete proteins with all essential amino acids, along with bioavailable calcium, vitamin B12, and fat-soluble vitamins A, D, E, and K that are easily absorbed due to the presence of natural milk fats.
The plant-based alternatives cannot offer such nutritional benefits such as complete proteins. Many of the micronutrients have to be artificially added into plant-based milk.
Other reasons dairy may be preferable in coffee:
Creates a better froth thanks to its unique proteins
More satiating thanks to its higher fat content
Better mouth-feel/texture
Slower release of caffeine
Studies show, compared with soy protein, skimmed milk significantly enhanced the in vitro bioaccessibility of coffee polyphenols
The key difference lies in processing levels and ingredient quality. Like I always come back to in nutrition -- as a general rule, foods that are closer to how nature intended are generally preferable.
Individual Considerations
As with all nutrition advice, individual needs vary significantly. Dairy may not be suitable for everyone, particularly those with specific intolerances or health conditions (see my list above).
The best choice depends on your unique circumstances, values and health goals. Just don't follow the crowd and shun dairy for what may not indeed be the 'healthier' option.
8. I'm Intolerant to Lactose/Vegan: What Milk is Healthiest with My Coffee?
Look, I'm not anti-plant milk. But I am anti-misleading marketing, and the plant milk industry is full of it.
Is Almond Milk Healthy in My Coffee? The Overrated Darling
Commercial almond milk is basically almond-flavoured water with some gums and emulsifiers. Most brands contain about 2% almonds. You'd get more nutrition from eating three actual almonds.
They also tend to be an ultra-processed food. Alpro's almond milk for example has 13 ingredients, with very little protein or healthy fats.
For an almond milk with fewer unnecessary ingredients, you could try the likes of Plenish Almond M*lk, but note, you won't be getting much nutritional benefits from what is essentially white(ish) water!
Is Oat Milk Healthy in My Coffee?: The Blood Sugar Bomb
Oat milk is essentially liquid oats, which means it's relatively high in carbohydrates and can cause blood sugar spikes. Combined with caffeine, this can lead to energy crashes that may make you feel worse than before your coffee.
Oatly who are currently dominating the oat-milk market, having sold over 153.2 million litres, is again, a highly processed product, sneaking in the likes of rapeseed oil and acidity regulators, both of which aren't going to support your health if consumed regularly.
Is Soy Milk the Healthiest Plant-Based Option to Have in My Coffee?
Soy milk often gets positioned as the most nutritionally complete plant-based alternative, containing more protein than other plant milks and a fuller amino acid profile.
However, soy brings its own set of concerns that merit consideration. The isoflavones in soy can potentially interfere with thyroid hormone production, particularly problematic for those with existing thyroid conditions or iodine deficiency. This interaction may affect metabolism and energy levels---not ideal when you're relying on your morning coffee for a boost.
Additionally, commercial soy milk undergoes significant processing similar to other plant milks, often containing the same problematic vegetable oils and emulsifiers.
The soybeans themselves are frequently heavily processed through high-heat treatment and chemical extraction methods. While soy milk may offer better protein content than almond or oat alternatives, it's still far from the whole food that marketing might suggest.
Are 'The Barista' Plant Milks Healthy?
Sadly not. These new guys on the block which seem to be popping up everywhere, Barista-style plant milks, are the worst offenders for ultra-processing. They're generally loaded with even more:
Emulsifiers (can disrupt your microbiome & cause your mucus lined gut lining to weaken)
Thickeners (can contribute to inflammation, bloating and gas)
Stabilisers (can disrupt the balance of gut bacteria)
Various gums and additives (again, not good for our vital gut health)
All to make them froth like real milk -- which they're fundamentally not designed to do!
If you are vegan or intolerant to lactose and really fancy a frothy addition to your coffee, there are a couple of 'barista' style plant milks that are on the more minimal side.
Plenish Barista Organic Oat Milk for example uses coconut to increase fat content naturally and avoids most emulsifiers and stabilisers.
Looking for the Healthiest Dairy-free Milk to Have in Coffee: Homemade is Always Better
There are a few commercial plant milks with minimal added ingredients such as Plenish and some of Rude Health's milk alternatives. For something you may find on your supermarket shelf for example, you could try Rude Health's Coconut Drink which contains just 4 organic ingredients.
Hemp milk may also be an option due to its Omega-3 fats which many of us are lacking, especially vegans. This organic hemp milk by Soon is a good option for a hemp milk with minimal ingredients but again, with such low levels of the feature ingredient (3% hemp), you're not getting a huge amount of nutritional benefits.
These, more minimally processed plant milks, also have a tendency to separate when added to hot drinks, so sadly may not be a great partner to your morning coffee!
When it comes to the healthiest plant-based milks, making your own may be a good alternative to the processed shop bought cartons.
Making your own nut or oat milk gives you complete control over ingredients so you can avoid any highly processed, pro-inflammatory vegetable oils, emulsifiers and preservatives.
Top Tips for Making Your Own Healthiest Non-dairy Milk:
Use nuts over grains such as oats, to minimise blood glucose spikes & boost protein content
Use organic ingredients to maximise nutrition and minimise toxins
Soak nuts overnight to minimise enzyme inhibitors such as lectins and phytic acid, making them easier to digest and improving nutrient absorption
Use filtered water
If using sweeteners, use just minimal amounts and opt for natural ones as close to nature as possible such as dates or raw honey
This is a lovely nut milk recipe which consists of just nuts and water. The mix of nuts is like nothing you will find in a supermarket and it gives a great amino acid profile as well as a good mix of minerals such as zinc and magnesium. As it is also suitable for frothing, this can be a great addition to your morning coffee
For me, who can tolerate dairy, I've got to be honest, I find this process pretty time-consuming and it can end up being expensive given the amount of nuts you use (don't let the pulp go to waste!). However, it is quite satisfying when you have the final m*lk and the nutritional quality is incomparably better to mass-produced ones.
The Hierarchy from Best to Worst Dairy Milks (IMO):
I have put together the below ranking table to help people visually see which milks may be preferable in their coffee (from a nutritionist's perspective!).
My Professional Verdict: The Healthiest Coffee Milk Choices
My overarching philosophy, which you've likely heard me talk about before, is all about JERF: Just Eat Real Food. The closer we get to nature, the better our bodies will function.
So, my ultimate verdict on the healthiest milk to have with your coffee?
Raw milk, direct from a reputable farm (ideally Organic, Grass-fed Guernsey!)
Yes, you heard me right. Raw milk, unheated and unprocessed, retains all its natural enzymes (which aid in lactose digestion), beneficial bacteria (probiotics for gut health), and a full spectrum of fats and proteins. It's truly a whole food powerhouse.
It offers all the benefits of fat and protein for blood glucose stabilisation, and it provides building blocks for enzymes and a thriving gut microbiome.
When I would visit my Uncle's dairy farm as a kid, I distinctly remember the really strong creamy taste of the milk that had not long come straight from a well-nurtured cow's udders!
Thinking about this now makes me realise just how different the white stuff we get in supermarkets really is.
The Catch?
Hard to Find: Raw milk isn't widely available due to regulations and pasteurisation laws. You'll need to find a local dairy farm that is licensed to sell it and you can only buy it direct from the farm, although some now do sell direct online. You can locate your nearest raw milk farm supplier here
Expensive: It's typically more expensive than pasteurised milk, especially when you factor in postage & packaging which is never cheap for fresh produce!
Frothing Challenges: It doesn't always froth as well as homogenised milk, due to the natural fat globules (and you may not want to heat it due to the potential of destroying nutrients)
Freshness: It has to be enjoyed very fresh, although it can be frozen. I usually stock up from these guys when I have some spare freezer space.
Risk: Although low, there are increased food safety risks (bacterial contamination, foodborne illness) when consuming raw milk that you may want to take into consideration, especially if you have a weakend immune system. Visiting the farm your are buying from is a good idea to see first-hand the living conditions of the cows.
If raw milk isn't an option (which for many, it won't be), then my recommendation leans heavily towards organic, full-fat dairy milk, ideally direct from a local Jersey dairy farm over a supermarket.
Our local farm, Laceys, is my go-to for milk, all of which comes from their Guernsey cows, the highest known producers of the A2 type of β-casein protein which is purportedly less inflammatory & easier to digest.
Their milk tastes distinctly superior to the supermarkets' exact equivalent and I was really pleased to see a sign at their recent Open Farm Sunday to say their milk contains more protein, vitamin A and omega-3 fats vs. milk from Holstein cows, which is predominantly what supermarkets sell.
If you haven't yet explored what your local farm shop has to offer, why not pop in and see if you notice a difference using their own milk.
BUT, taking JERF to the extreme, it could be argued that even raw organic grass-fed milk is not in fact 'real' food for us humans! (But right now, I'm personally ignoring this, in favour of its creamy lure - after all, we have been drinking it for ~10,000 years!)
If dairy is not for you and you still fancy some white-stuff in your cuppa, then making your own homemade plant-based milk from organic nuts is the next best thing.
At the end of the day, your coffee ritual should make you feel good, energising you and satisfying you, not stressing you out.
Choose what makes you feel good, tastes good, and aligns with your values and enjoy every sip!
What's your go-to coffee and milk combination? Have you noticed energy differences with different choices? Are you a raw milk fan? I'd love to hear about your experiences in the comments below.
What milk gets stocked in your office fridge? Could your workplace do with a bit of nutrition know-how?
As a corporate nutritionist, I work with organisations and busy professionals to optimise their daily habits for sustained energy and better health. Coffee and milk choices are just the beginning.
If your team could do with a bit of a boost, check out our corporate nutrition services and corporate nutrition workshops and let us help your organisation cut through the nutrition and wellness noise.
Disclaimer: This information is for educational purposes and shouldn't replace individual medical advice. Always consult with your healthcare provider about dietary changes.
About Steph Ley
Steph is a fully qualified nutritionist and founder of The Nutrition Advantage, specialising in corporate nutrition; helping busy professionals optimise their daily habits for sustained energy & vitality.
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